1200 calories easy to follow diet plan for men and women

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Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 1

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 litres of water on a daily basis

Exercises:

CHEST: (choose weight according to your strength)

  • Incline DB Press 3 Sets 20 Reps.
  • Flat Bench Press 3 Sets 20 Reps.
  • Cable Crossover High to Low 3 Sets 20 Reps.
  • Crunches : 3 sets of 50 reps
  • Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 2

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liters of water on a daily basis

Exercises:

SHOULDERS: (choose weight according to your strength)

  • Side Lateral Raises 3 Sets 20 Reps
  • Seated Arnold Press 3 Sets 20 Reps
  • Bent-Over Dumbbell flies 3 sets 20 Reps
  • Leg Raises (as much as you can do)
  • Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 3

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

Triceps: (choose weight according to your strength)

  • Superset : Triceps push down + Straight arm pull down : 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps
  • Walk : 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 4

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

BACK: (choose weight according to your strength)

  • Back pulley 3 Sets 20 Reps.
  • Front pulley 3 Sets 20 Reps.
  • Seated rowing 3 Sets 20 Reps.
  • Hanging leg raises : It depends on how much you can do according to your body weight
  • Walk : 30 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 5

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

BICEPS: (choose weight according to your strength)

  • Wide grip bicep curls 3 Sets 20 Reps.
  • Close grip biceps curls 3 Sets 20 Reps.
  • Preacher curls 3 Sets 20 Reps.
  • Hammer curl Dumbbell 3 Sets 20 Reps
  • Inclined Dumbbell Curl 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps
  • Walk: 20 minutes

Fast Weight reducing 800 calories meal, diet exercise and workout plan for men and women Day 6

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

Legs Day: (choose weight according to your strength)

  • Squats 3 Sets 20 Reps.
  • Leg Extensions Press 3 Sets 20 Reps.
  • Walking lunges 3 Sets 20 Reps.
  • Laying leg curls 3 sets 20 reps
  • Calf raises 3 sets 20 reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 7

  • Breakfast: 2 bread slices – small, 6 egg whites, 1 cup black coffee or black tea (66+ 68 + 1 = 134 calories)
  • Lunch: 130g chicken breast, 100 grams rice or 1 bread (214+ 130 = 344 calories)
  • Dinner: 130g chicken breast, 100 grams potato boiled (214 + 87 = 301 calories)
  • Use 3 cups black coffee, 6 liter of water on daily basis

Exercises:

You will take rest today. (No exercise)

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 8

  • Breakfast: 2 Bran Bread Slices, 4 boiled eggs without yolk, 10grams almond, 1 cup black coffee or black tea
  • Lunch: 100g Boiled Rice, 200 grams chicken/beef/mutton/fish
  • Dinner: 200g chicken/beef/mutton/fish, 2-3 small cucumbers

Exercises:

CHEST: (choose weight according to your strength)

  • Incline DB Press 3 Sets 20 Reps.
  • Flat Bench Press 3 Sets 20 Reps.
  • Cable Crossover High to Low 3 Sets 20 Reps.
  • Cable fly 3 sets 20 reps
  • Butterfly press 3 sets 20 reps
  • Crunches : 3 sets of 50 reps
  • Walking : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 9

  • Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
  • Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
  • Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

SHOULDERS: (choose weight according to your strength)

  • Side Lateral Raises 3 Sets 20 Reps
  • Seated Arnold Press 3 Sets 20 Reps
  • Bent Over Dumbbell flies 3 sets 20 Reps
  • Front dumbbell raises 3 sets 20 reps
  • Reverse pec deck fly 3 sets 20 reps
  • Shrugs (x3 time’s weight. For example if you’re doing 5kg side lateral raises (on each side) then you should do 15kg shrugs)
  • Leg raises (as much as you can do)
  • Jogging: 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 10

  • Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
  • Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
  • Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

BACK: (choose weight according to your strength)

  • Back pulley 3 Sets 20 Reps.
  • Front pulley 3 Sets 20 Reps.
  • Seated rowing 3 Sets 20 Reps.
  • Hanging leg raises : It depends on how much you can do according to your body weight
  • Jogging : 10 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 11

  • Breakfast: Keto sausage breakfast (You can check internet for recipe) and Keto pancakes + 1 cup black coffee or tea
  • Lunch: Smoothie made from your choice of fruits + 1 bowl of salad
  • Dinner: Chocolate/Vanilla/Strawberry Keto protein shake + 2 eggs (Fried/Boiled/scrambled anything you like)

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 12

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 13

Exercises:

Jogging: 15-20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 14

  • Breakfast: 2 slices of bran bread, a whole egg and some egg whites
  • Lunch: 2 Sweet potatoes (medium/small) with 150 grams of chicken/mutton/fish/beef meat
  • Dinner: Plain low fat yogurt with 2 carrots, 2 cucumbers and 1 apple

Exercises:

Legs Day: (choose weight according to your strength)

  • Squats 3 Sets 20 Reps.
  • Leg Extensions Press 3 Sets 20 Reps.
  • Walking lunges 3 Sets 20 Reps.
  • Laying leg curls 3 sets 20 reps
  • Calf raises 3 sets 20 reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 15

  • Breakfast: 2 slices of bran bread, a whole egg and some egg whites
  • Lunch: CHEAT MEAL (YES, I KNEW YOU WERE WAITING FOR THIS 😉
  • Dinner: A Couple of Low Fat Cheese Sticks and any fruit of your choice
  • Exercises: REST

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 16

  • Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
  • Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
  • Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

BICEPS: (choose weight according to your strength)

  • Wide grip bicep curls 3 Sets 20 Reps.
  • Close grip biceps curls 3 Sets 20 Reps.
  • Preacher curls 3 Sets 20 Reps.
  • Hammer curl Dumbbell 3 Sets 20 Reps
  • Inclined Dumbbell Curl 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps
  • Walk: 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 17

  • Breakfast: Plain Oatmeal with a whole egg and some egg whites, 1 cup of black tea or coffee
  • Lunch: Half a handful of unsalted almonds and a half handful of blueberries + any smoothie or milk shake
  • Dinner: 150 grams Chicken and Shrimp Stir Fry with your choice of vegetables

Exercises:

SHOULDERS: (choose weight according to your strength)

  • Side Lateral Raises 3 Sets 20 Reps
  • Seated Arnold Press 3 Sets 20 Reps
  • Bent Over Dumbbell flies 3 sets 20 Reps
  • Leg Raises (as much as you can do)
  • Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 18

  • Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
  • Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
  • Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises: CHEST: (choose weight according to your strength)

  • Incline DB Press 3 Sets 20 Reps.
  • Flat Bench Press 3 Sets 20 Reps.
  • Cable Crossover High to Low 3 Sets 20 Reps.
  • Crunches : 3 sets of 50 reps
  • Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 19

  • Breakfast: 2 egg omelets made in 2 tbsp. olive oil , 1 bran bread slice, 1 cup black coffee or black tea
  • Lunch: 150 grams chicken/mutton/beef + 100 grams bran rice
  • Dinner: Small Handful of Unsalted Walnuts on Small bowl of Salad

Exercises:

  • Jogging : 40 minutes – 1 hour

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 20

  • Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
  • Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
  • Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

Shoulders

  • Barbell Overhead Shoulder Press 3 Sets 20 Reps
  • Seated Dumbbell Shoulder Press 3 Sets 20 Reps
  • Front Raise 3 sets 20 Reps
  • Reverse Pec Deck Fly 3 Sets 20 Reps
  • Bent-Over Dumbbell Lateral Raise 3 sets 20 reps
  • Jog : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 21

  • Breakfast: Higher fiber cold cereal with low fat or Skim milk + 2 eggs + 1 black coffee
  • Lunch: A Couple of Low Fat Cheese Sticks and any fruit of your choice
  • Dinner: Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Exercises:

BICEPS: (choose weight according to your strength)

  • Wide grip bicep curls 3 Sets 20 Reps.
  • Close grip biceps curls 3 Sets 20 Reps.
  • Preacher curls 3 Sets 20 Reps.
  • Hammer curl Dumbbell 3 Sets 20 Reps
  • Inclined Dumbbell Curl 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps
  • Walk: 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 22

  • Breakfast: A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk
  • Lunch: 2 fruits of your choice + 1 glass milk shake
  • Dinner: 2 boiled potatoes + 200 grams of chicken breast

Exercises:

Legs Day: (choose weight according to your strength)

  • Squats 3 Sets 20 Reps.
  • Leg Extensions Press 3 Sets 20 Reps.
  • Walking lunges 3 Sets 20 Reps.
  • Laying leg curls 3 sets 20 reps
  • Calf raises 3 sets 20 reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 23

  • Breakfast: Cheat day (Eat anything you want)
  • Lunch: Cheat day (Eat anything you want)
  • Dinner: Cheat day (Eat anything you want)
  • Exercises: 2 hours walk or light jogging

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 24

  • Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
  • Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
  • Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

CHEST + Shoulders: (choose weight according to your strength)

  • Incline DB Press 3 Sets 20 Reps.
  • Flat Bench Press 3 Sets 20 Reps.
  • Cable Crossover High to Low 3 Sets 20 Reps.
  • Barbell Overhead Shoulder Press 3 Sets 20 Reps
  • Seated Dumbbell Shoulder Press 3 Sets 20 Reps
  • Front Raise 3 sets 20 Reps
  • Crunches : 3 sets of 50 reps
  • Walk : 20 minutes

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 25

  • Breakfast: 150 grams beef kabab + 2 bran bread + 1 cup black coffee/tea
  • Lunch: 150 grams boiled rice + 100 grams boiled chicken or fish
  • Dinner: 2 chicken tikka – 150 grams each + ½ roti or bran bread

Exercises:

Biceps and triceps

  • Wide grip bicep curls 3 Sets 20 Reps.
  • Close grip biceps curls 3 Sets 20 Reps.
  • Preacher curls 3 Sets 20 Reps.
  • Hammer curl Dumbbell 3 Sets 20 Reps
  • Inclined Dumbbell Curl 3 Sets 20 Reps
  • Rope Triceps Pushdown 3 Sets 20 Reps
  • Triceps dips 3 Sets 20 Reps
  • Overhead triceps extension 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 26

  • Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
  • Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
  • Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises:

Legs Day: (choose weight according to your strength)

  • Squats 3 Sets 20 Reps.
  • Leg Extensions Press 3 Sets 20 Reps.
  • Walking lunges 3 Sets 20 Reps.
  • Laying leg curls 3 sets 20 reps
  • Calf raises 3 sets 20 reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 27

  • Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
  • Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
  • Dinner:  1 chapatti plus, ½ cup vegetable curry

Exercises:

Back and triceps workout plan

  • Cable Lat Pull Down 4 sets of 15 reps
  • Barbell Bent-Over Rows 4 sets of 15 reps
  • Lateral Lunge with Triceps Extension 4 sets of 15 reps
  • Cable Triceps Push Down 4 sets of 15 reps
  • Triceps Push-Ups 4 sets of 15 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 28

  • Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
  • Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
  • Dinner:  1 chapatti plus, ½ cup any curry
  • Exercises: 1 hour walk or light jogging

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 29

  • Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
  • Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
  • Dinner:  1 chapatti plus, ½ cup any curry

Exercises:

Biceps and triceps

  • Wide grip bicep curls 3 Sets 20 Reps.
  • Close grip biceps curls 3 Sets 20 Reps.
  • Preacher curls 3 Sets 20 Reps.
  • Hammer curl Dumbbell 3 Sets 20 Reps
  • Inclined Dumbbell Curl 3 Sets 20 Reps
  • Rope Triceps Pushdown 3 Sets 20 Reps
  • Triceps dips 3 Sets 20 Reps
  • Overhead triceps extension 3 Sets 20 Reps
  • Crunches : 3 sets of 50 reps

Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 30

  • Breakfast: 2 toasted whole wheat or bran bread slices, 1 cup black coffee/tea
  • Lunch:  1 bowl of oatmeal boiled with a cup of non-fat milk. It can be topped with some fruits of your choice such as bananas, apples or berries.
  • Dinner:  1 chapatti plus, ½ cup any curry

Exercises:

Legs Day: (choose weight according to your strength)

  • Squats 3 Sets 20 Reps.
  • Leg Extensions Press 3 Sets 20 Reps.
  • Walking lunges 3 Sets 20 Reps.
  • Laying leg curls 3 sets 20 reps
  • Calf raises 3 sets 20 reps
  • Crunches : 3 sets of 50 reps

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